Probiotics are increasingly recognised for their role in overall health and wellbeing and in particular for maintaining a healthy digestive system. The body needs good bacteria (“probiotics”) for a number of things, however, these bacteria are often fragile. Common lifestyle issues such as diet, changes in routine, travel and stress can disrupt the natural balance of intestinal flora. For those suffering with IBS, symptoms can often be triggered by many of these factors, making the delicate balance of bacteria key to managing the illness.

Probiotics, which contain Bifantis® (Bifidobacterium infantis 35624) have been clinically proven to help relieve symptoms of IBS, including abdominal pain, gas and bloating. There’s no right or wrong time of day to take probiotics, but I recommend making it the same time every day – so that it becomes part of your routine. For some, that is first thing in the morning, before breakfast; for others it is last thing at night.

When it comes to choosing foods to help with managing IBS symptoms, it’s easy to focus on everything you can’t have. However, there are still so many delicious options to include. Here’s my guide for the best gut-friendly foods to eat to beat IBS symptoms.

Breakfast:

Photo: Chloe McLeodSource:BodyAndSoul

Lean protein and low GI carbs are still on the menu, and important for staying satisfied over the day. Scrambled eggs with zucchini and quinoa, or rolled oats with pumpkin seeds, berries and goat yoghurt are both winners.

Lunch:

Photo: Chloe McLeodSource:BodyAndSoul

Getting plenty of veggies in is still important at lunch, just as it is for people without IBS. This chicken salad with blueberry and walnut dressing, or smoked salmon salad with orange and rocket are both delicious, easy choices.

Dinner:

Photo: Chloe McLeodSource:BodyAndSoul

Consuming enough low GI carbohydrate with adequate prebiotic fibre is important, but it is also important to not overdo it. This Spinach and Basil Rice is a great choice (and a fun way to get the kids to eat more veggies) served with grilled meat and salad, or this Turmeric and Ginger Salmon is a great, anti-inflammatory option (and actually works really well with the rice dish!).

Snacks:

Some people find eating less often helps with managing their IBS, however if snacking is part of your routine, some great options to include are:

Raw walnuts, macadamias, pecans and brazil nuts

Carrot and cucumber sticks

Olives

Coconut yoghurt/Goat yoghurt

Low FODMAP fruit, such as banana, berries or pineapple

Boiled eggs

Rice cakes with natural peanut butter

7 tips to help improve your gut health:

Restore digestive order: Taking a probiotic supplement regularly can help to restore the natural balance of bacteria in the digestive system.

Be sure to drink lots of water: Do this every day, as staying adequately hydrated helps your body systems function more effectively.

Eat smart: Fermented foods are great for helping to maintain a healthy gut (though often high FODMAP, small quantities are likely to be beneficial). Research shows that following a diet low in FODMAPs can help relieve symptoms of IBS. Avoid the types of carbohydrates that act as a food source to bacteria that live in the large intestine including onions and garlic. When they are not absorbed properly, they are fermented, producing gas and additional symptoms of IBS, including bloating, pain and constipation. By eliminating high FODMAP foods in your diet, you will alleviate the strain on your digestive system and minimise the chances of developing IBS.

Eat slowly: Really take the time to eat your food. Take the time to smell and see the food before you eat, and think about the different flavours and the textures. Most people don’t know this but digestion begins before you actually put food in your mouth! Just the smell alone can trigger the digestive enzymes to start working in the mouth.

Try disconnecting from devices, leaving your desk at lunchtime and eating more mindfully to help you feel more satisfied – you will enjoy the food more too!

Get plenty of sleep: Not getting enough sleep stimulates the production of certain hormones in the body, sending messages to the brain that you are hungry, even if you don’t actually need more food. As well as making you feeling sluggish and unable to concentrate, it causes a lower stress-tolerance level, making you more susceptible to IBS symptoms.

Before starting any health program visit your GP for personalised medical advice.

Bifantis® can be found in Meta Align, a new probiotic supplement which is now available at pharmacies nationwide.